XCO MTB MARATHON - HIGH VOLUME

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XCO MTB MARATHON - HIGH VOLUME

Author

Italo valu - IRONMAN CERTIFIED COACH

All plans by this Coach

Length

8 Weeks

Typical Week

6 Bike, 1 Day Off

Longest Workout

3:30 hrs

Plan Specs

cycling mountain biking intermediate advanced power based tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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PORTUGUÊS / ENGLISH

Este plano irá prepará-lo para eventos com muitas variações e de longa duração como XCM e Maratonas, combinando um foco em tiros de potência curtas e altamente repetitivas, juntamente com esforços para o aumento dos watts e mantê-los elevados durante longos períodos. Estar preparado para eventos longos de várias horas em terrenos imprevisíveis e variados, que podem variar de uma grande estrada aberta a uma pista técnica. Isto requer um ciclista bem preparado com uma ampla gama de capacidades.
Todos os Treinos estão prontos para dispositivos Garmin.
Se você tiver alguma dúvida, entre em contato : VALUBIKES@GMAIL.COM

This plan will prepare you for long-range and long-running events like XCM and Marathons, combining a focus on short and highly repetitive power shots along with efforts to increase watts and keep them elevated for long periods. Be prepared for long events of several hours on unpredictable and varied terrain, which can range from a large open road to a technical track. This requires a well-prepared cyclist with a wide range of capabilities. All Trainings are ready for Garmin devices. If you have any questions, please contact: VALUBIKES@GMAIL.COM

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:20

Italo valu - IRONMAN CERTIFIED COACH

Valu Tri

I have had a innate passion for fitness and endurance sports all my life and now I use this to motivate athletes to be their very best. I am a Certified Ironman Coach and a Certified Coach from the Brazilian Triathlon Confederation. I have experience coaching athletes in a broad spectrum of levels and distances from a 5K road race to a full Ironman triathlon.
Contact: valubikes@gmail.com
Follow us on instagram: www.instagram.com/valu_tri/
@valu_tri
http://www.valutri.com/

Sample Day 1

0:38:00
74.4TSS
Ramp Test

Normalmente, o teste dura entre 16 e 20 minutos e realmente não parece muito desconfortável até os últimos minutos. Nesse momento, é imperativo que você realmente se esforce. Continue girando os pedais até que você simplesmente não consiga manter o Target Power por mais tempo.

Typically, the test lasts between 16-20 minutes and really doesn't feel too uncomfortable until those final few minutes. At that time, it's imperative that you really push yourself. Keep turning those pedals over until you simply cannot maintain Target Power any longer.

Sample Day 2

1:15:00
72.1TSS
Endurance SPRINT 3

1 hora de trabalho de resistência aeróbia entre 65-75% de FTP.

1 hour of aerobic Endurance work spent between 65-75% FTP.

Sample Day 3

1:30:00
119.3TSS
VO2MAX +9

Intervalos de VO2max ; 9 x 4 minutos a 110% do FTP. Recuperação entre intervalos é de 4 minutos.

9x4-minute VO2 Max intervals at 110% FTP.
Recovery between intervals is 4 minutes.

Sample Day 4

1:00:00
39.7TSS
Endurance 40tss

1 hora de trabalho de resistência aeróbia entre 60-70% de FTP.
1 hour of aerobic Endurance work spent between 60-70% FTP.

Sample Day 5

2:07:33
147.1TSS
SWEET SPOT - RACE START LONG

Intervalos de início de corrida 3x25 minutos que começam com um aumento de 30 segundos em 150% do FTP e, em seguida, se estabelecem rapidamente em 92% de FTP durante os 24 minutos restantes. Cada intervalo é separado por 10 minutos de recuperação ativa.

3x25-minute race-start intervals that each begin with a 30-second surge at 150% FTP and then quickly settle in at 92% FTP for the remaining 24 minutes.

Each interval is separated by 10 m

Sample Day 6

1:28:00
107.9TSS
BIKE SWEETSPOT 3

AQUECER DE FORMA ADEQUADA DURANTE OS 8 MINUTOS, REALIZANDO EDUCATIVOS UNILATERAIS.
4 INTERVALOS DE 15MIN ENTRE 90 - 95% DO MÁXIMO E/OU FTP. INTERVALO DE 5 MIN @55%.
DESAQUECER POR 5 MIN A 55%

3x20-minute Sweet Spot efforts between 90-94% FTP with 5 minutes of recovery between intervals.

Sample Day 8

1:15:00
93.1TSS
Anaerobic Capacity-Improve your repeatability

3x15 minutos onde você gastará 1 minuto trabalhando entre 115-125% do FTP e 1 minuto de recuperação ativa em 40% do FTP. Recuperações entre conjuntos de intervalos são 5 minutos de duração.

3x15-minute sets of 60/60's where you'll spend 1 minute working between 115-125% FTP and then 1 minute actively recovering at 40% FTP.

Recoveries between sets of intervals are 5 minutes long.

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